Spin Workout - Izanami

Here's another recent spin workout. Three sets of four one-minute sprints. 90% max effort, 90 second recovery, repeated four times. Then take a three minute break and start the next set. Stole this from a recent Chris Carmichael column in Bicycling Magazine.

• Sunday (Moby) - Warm up
• Forever Yellow Skies (The Cranberries) - Nice fast tune. I guess they all are with this playlist
• Gum (Cornelius) - Biting rhythm guitar with portions of nonsensical syllabary. Cornelius is a Japanese genius. Long live Cornelius. Lots of experimental work.
• Ooh La La (Goldfrapp) - Reminds me of Morning Becomes Eclectic on KCRW
• Womanizer (Britney Spears) - Most of my class members are women. Just because I choose the song, doesn't mean I'm a womanizer. It's just a song. Deal with it.
• Get On Your Boots (U2) - Nice tune for a high-cadence workout
• My Life Would Suck Without You (Kelly Clarkson) - Very pop-ish. Very. Wouldn't normally own this, but it's a good tune for spinning.
• What You Waiting For? (Gwen Stefani) - Also pop-ish, but I've always liked it for its 日本語 snippets and 原宿 references
• All The Small Things (Blink 182) - Golden Oldie. Reminds me of editing the Anderson Days video with Yoko Nakao and Howard Ouyang in April of 2001. Good times!
• She (Green Day) - Not my favorite Green Day tune, but good for a workout.
• Barracuda (Moby) - From his rave days. I don't play too much techno in my spin classes. Staying a healthy distance from the cliche, but this one is too good to pass up.
• One Fine Day (David Byrne and Brian Eno) - Refreshing cool down. The message of this song always reminds me of Jeff. It's my responsibility to find wonder and beauty in the mundane. Every day is a gift.

I didn't do a very good job of matching the songs to the sets and the recovery, but it works if you pedal through the breaks and accept a fast pace during a recovery period. Next up, Inari -- a sprint workout where you go 85% - 90% for two minutes and then one minute at 95% - 100%. Then back to 85%. Repeat three times for one set. Three sets. Stay tuned for the music.